Siteplicity – Page 232 – CrossFit OwnIt

2/27/21

February 26, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 30-20-10 Pull ups Db snatch (50/35) 50-40-30-20-10 Wall balls (20/14) Cal row or bike

2/26/21

February 25, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (16 min E2MOM) 2 reps @ 75-80% Metcon Metcon (Time) 3 RFT 400m run 9 Burpee box jump overs (24/20) 12 Thrusters (115/75)

2/25/21

February 24, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min capacity 6 rounds All 6 rounds before moving to next Movement (45/15) Cal Row Air squats Cal Bike DU (max of 55 per round) High Plank

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 31 HSPU 2 Bar MU 24 Power cleans (135/95) 2 Bar MU *2:1 pull up variation Weightlifting From minute 14-24 Establish a complex of: 1 power clean + 1 hang squat clean (share weights)

2/23/21

February 22, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Thruster (Establish a heavy 10 from the rack) Metcon Metcon (Time) 3-6-9-12-15 BJO Snatches

2/22/21

February 21, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 50 DU (2:1) 40 WBS 30 lateral burpees over the bar 20 T2B 10 DL

2/21/21

February 20, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (16 min EMOM) Min 0-4 3 reps @ 60% Min 4-8 2 reps @ 70% Min 8-12 1 rep @ 80% Min 12-16 1 rep @ 85+% Metcon Pause push jerk (5×2 reps @ 60-70%) 2 second pause in receiving position Metcon Metcon (Time) 3 rounds 10...

2/20/21

February 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time (30 minute cap) 3 rounds 20 OHS (95/65) 40 Toes to bar 60 Synchro air squats 1 round 75 Cal row or bike 55 Strict HSPU 8 Rope climbs

2/19/21

February 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Handstand Walk Progressions: Tripod Handstand hold Wall walk Shoulder taps Walk to wall Walk with a spotter Handstand walk Metcon Metcon (Time) For time 21-15-9 Dead-lift (95/65) Hang power clean (95/65) Shoulder to over head (95/65)

2/18/21

February 17, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 minute capacity 6 rounds (40/20) All 6 rounds @ same station before moving to the next movement Cal bike WBS Cal row Burpees to target Unloaded lunges

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